How To Do More Pull Ups Program (Increase Your Reps!!)

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This program was developed by Major Charles Lewis Armstrong to help him prepare to break the world record in pull ups in one set. Ed is doing a video demonstration of the routine. Following this program with consistency you will see a huge jump in your pull ups with 6-8 weeks. For a complete breakdown of the program check out this website www.chicagomari...
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Опубликовано:

28 сен 2024

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Комментарии : 3,2 тыс.

@yellowbananacola 8 лет назад

Day one 1:16 Day two 1:40 Day three 2:35 Day four 3:38 Day five 4:00

@OfficialBarstarzz 8 лет назад

Upvote this!

@Eltrapo61989 8 лет назад

my fuckin hero

@c0rnf1ake 7 лет назад

or put it in your description bro

@hopedieringer8125 6 лет назад

Day 1: 5 MRS (Maximum Repetition Sets) with 90 seconds rest between sets (Only do as many as you can with proper form) Day 2: Pyramid Method. Do 1, then 2, then 3, then 4, then 5 and continue like this until you miss a number (e.g. you were supposed to get 8 but only got 7); 10 seconds rest between each set (eg: 1, rest 10 seconds, 2, rest 10 secons etc.) After this do a MRS. Day 3: Working Sets. Pick a number of reps you believe you can perform for 9 sets (if you complete less than 9 sets, lower the number in subsequent workouts. If you complete more than 9 sets, raise the number.) Those 9 sets are divided into 3. 3 sets of normal grip, 3 sets of close grip, and 3 sets of wide grip. 60 seconds rest in between each set. Day 4: Same as day 3, with working set number adjusted accordingly. Day 5: Do the day you find the most difficult. Hopefully this rotates and you find yourself working on different aspects.

@robertimmanuel577 6 лет назад

OfficialBarstarzz or pin this comment

@DonkeyFckr 10 лет назад

The pyramid is always misunderstood. The Armstrong program specifies 10 secs of rest for EACH repetitions in the previous set, so it's 1 pull-up 10 secs rest, 2 pull-ups 20 secs, 3/30 secs rest etc... My source is "The Armstrong Pull-Up Program".

@sloatheful 10 лет назад

You're totally correct. Hope more people see this comment!

@jimmy747474 9 лет назад

DonkeyFckr Oooooooooooooo fck XD I did: 1 pull up, 10 sec rest, 2 pull ups, 10 sec rest, 3 pull ups, 10 sec rest, 4 pull ups, 10 sec rest, etc... XDDD lele

@DonkeyFckr 9 лет назад

Gábor Zámborszky Haha should be easier now !

@jimmy747474 9 лет назад

DonkeyFckr Yeah :D

@Dah42 6 лет назад

Donkeyfckr thank you for the explanation. Regarding day 2, . Could you please tell me how long should I rest after failing the set? I can't find anything on the internet that answers this question. thank you.

@noelsoong777 8 лет назад

Basically do pull ups till the bar bends from your gains.

@ccr5-328 8 лет назад

kali muscle was on it.

@londong1420 6 лет назад

Hilarious bro

@aleksandrvinkler1690 5 лет назад

My fat ass bent that Fort Tryon bar like 12 years ago.

@jampo486 3 года назад

I’m your 666th like

@alonshuster 8 лет назад

Day 1- 5 sets of maximum reps rest 90 seconds after each set. Day 2- Pyramid method, first set 1 rep second set 2 reps... 10 seconds rest after each set. when you hit failure rest 10 seconds and do maximum reps. Day 3- Training sets, normal grip,close chin grip and then wide grip. rest 60 seconds and repeat 3 times Day 4- same reps as "Day 3" with 60 seconds rest between sets. if yoy can do more than the reps in "Day 3" next week add 1 rep to "Day 3". Day 5- repeat the hardest day. in the morning do 1 set of pushups, rest 5 minutes and then do the other 2 sets.

@javierojeda7366 8 лет назад

+Alon Shuster in the day 4 do i have to do the same kind of pull ups, normal, close chin and wide grip, trying to do more than 9 sets?

@alonshuster 8 лет назад

+Javier Ojeda i got confused right there as well.. just do the same reps and sets but after that try another set. if you can do another set so in the next week add one rep to the routine, if you cant stay with the same reps

@javierojeda7366 8 лет назад

Ok, thanks bro !! ;)

@thomasparg1981 8 лет назад

+Alon Shuster Hey,how many sets on day-2??

@alonshuster 8 лет назад

do 1 rep for the first, 2 reps for the second set and so on with 10 seconds rest in between untill you fail and then rest 10 seconds and do maximum reps.

@mysoul4donuts 8 лет назад

I am (*Insert number between 13 and 17 here*) years old and I can do (*insert insanely good amount here*) reps of this exercise. AM I GOOD?! IS THIS FUCKING GOOD GUYS???

@isim33 8 лет назад

+mysoul4donuts I am 8 years old and i can do 34 reps max. maybe if i'd warm up befor I could do more . IS THIS GOOD?

@abuhassanabo 8 лет назад

Well Im just 11 and I can do 40 in a row. Is that good?

@MasterPancakez 8 лет назад

+Sundqvist you aren't serious right?

@abuhassanabo 8 лет назад

MasterPancakez Yes I am, but that was 1 month ago. Now I am 10 yo and can do 50.

@isim33 8 лет назад

They grow up so fast..

@OfficialBarstarzz 8 лет назад

Hey guys we have a new program coming out thats gonna annihilate your goals!! Sign up here for a free promo barstarzzbtx.com/transform

@GangstaStan010 8 лет назад

reece debnam I usually work out at night myself so I think it's all about being consistent I met some pretty good gains throughout the years

@aramavagyan1257 6 лет назад

its helpfull but if my other set i cant do any more what should i do?

@maskedartist8017 10 лет назад

live life at the peak train 8 days a week peace

@MrSethyg123 9 лет назад

Only 7 days in a week.....

@DKLeavy 9 лет назад

MrSethyg123 With that attitude, You're never going to make it.

@jontorstrm8714 9 лет назад

not sure if attitude or common sense though. In my opinion it is work hard and work smart. Do not worry too much or it will affect your workout and tense you out i lift much more do more reps and all in all feel better when i´m focused on the task ahead without worrying about future goals at the same time.

@KILLERNAV2962 9 лет назад

Jon Tor Strøm thanks

@jontorstrm8714 9 лет назад

Navjot Saran no probs man

@Melvinious 9 лет назад

this helped me increase my reps and pass a practice run of the pst test for air force special operations. great 6 week program

@roshanpatel1924 8 лет назад

+TinyMightyMouse how many reps did this program increase for you?

@enlightenedsoul676 8 лет назад

you can't be in special operations if you're female?

@JD-jc5hg 4 года назад

@@enlightenedsoul676 You can actually, I just don't think any female has passed. The closest came to completing ranger school

@beatty05 7 лет назад

One of the best RU-vid channels I've ever seen. I've been weight training for years and haven't got as much progress since I've started watching these videos. Thanks Barstarz

@alec1115 8 лет назад

I wish every CrossFitter watched this channel so they could see how to do pull-ups PROPERLY!

@QuizzTwist 8 лет назад

lol they can do a proper pullup. but what they are training for is different than the norm

@alec1115 8 лет назад

What are they training for? A lobotomy?

@Woodall1776 7 лет назад

I like when people say this, because it shows the lack of training IQ they have.

@alec1115 7 лет назад

Pullups are designed as a strength exercise. Not for cardio, which is what CrossFit does. Maybe you're the one who has a low training IQ.

@hudder92 5 лет назад

@@russ7009 lol

@falazure4732 9 лет назад

What worked for me (I exercise on and off, so periodically lose some strength and have to get back in shape) was simply adding weights if I can do more than 7-8 pull-ups. I am naturally skinny, so that might not work too well for heavier people. Just add 5-10-15-20 lb weights (increase weight once you are able to do 7-8 pull-ups in a set) either in a backpack or grab them with your feet.

@jontorstrm8714 9 лет назад

progress so far i´ve done this program for about a month and i´ve gone from doing like 5 pull ups each set to now doing 13. it improves each week! really helped me a lot cause i really sucked at doing pull ups before it´s getting better.

@legitstefanmiller 10 лет назад

Can't tell if skipping leg day or just wearing XXXL shorts.

@iDLaX12 10 лет назад

Can't tell if you were being ignorant or sarcastic.

@legitstefanmiller 10 лет назад

Idol_DLaX neither lol. He appears to have almost no leg muscle compared to his upper body but it's hard to tell because of his extremely over sized shorts.

@iDLaX12 10 лет назад

I mean, who cares he's teaching us about pull up reps, legs werent mentioned in the video, search legs if you want legs...

@legitstefanmiller 10 лет назад

Idol_DLaX I was just making an observation, no need to be over analytical. It's just a joke.

@v2fe 10 лет назад

Idol, I think Legit was just joking around, no need for hostility. Great comment on the video by the way. Made me laugh. Should be a meme.

@henrihekanaho6654 9 лет назад

Did this for 5 weeks. I must say, amazing. I started with 5 pullups, after 2 weeks, I was already doing 12 in the morning on the 3rd week. Is this possible when talking about strength or did I just learn a better technique after training for 2 weeks (10 days)? I'm now 4 days of rest after finishing 5 weeks and I think I will try my max this week some day after a good warmup and see where I stand and probably will continue the same routine but with a weighted vest +5 or +7kg. You think I should do it with the w'd vest or should I just start from the scratch using only bodyweight and counting week 1 again and doing another 5 weeks after resting 5+ days? In any case, this program truly has worked already for me and I used it for impossible dips also. Thank you Barstarzz and big respect! Bless you guys from Finland! :)

@eminhuseynli1451 9 лет назад

can you write me on facebook ? I wanna ask something about this routine

@ClashWithLiam 9 лет назад

what's your max now?

@henrihekanaho6654 9 лет назад

+ClashWithLiam I will try today more pull ups after a week of rest, I haven't continued this program yet. I felt that I should do something different for some weeks, so I have concentrated in isometric pull up holds on top and on halfway, also did some pull ups with weighted vest 5kg. After another break, I was able to do 13 reps, 10 reps with 5kg vest and 11 more without vest with 1min 30s. breaks. Later, I was able to do 10 reps of wide pull ups pretty easy which I had trouble before, so that time I made 3x10 reps, shoulderwide/wide/neutral with 1min breaks. I was amazed I could pull off 10rep sets and it felt really good now that I had struggled to get my set reps up from 7-8 in 3 or more sets. Keep grinding and believe in the free will and choice to better yourself both mentally and physically, as well as spiritually.

@henrihekanaho6654 9 лет назад

+Emin Huseynli Don't know which one of Emin you are, so many of them. :) You can write me if you want. The same first and last name. Thanks.

@henrihekanaho6654 9 лет назад

+Emin Huseynli Don't know which one of Emin you are, so many of them. :) You can write me if you want. The same first and last name. Thanks.

@OfficialBarstarzz 8 лет назад

The BTX Program is finally LIVE! You can now sign-up for it and start your 12-week transformation today. Instant access to the first workout videos. barstarzzbtx.com/access

@MrRemo58 8 лет назад

I'm 63 yes old , I can do fifty pull ups but it takes me one half hour

@kookokooko-xg5uo 5 лет назад

Are u still alive

@highr8764 5 лет назад

kooko56 kooko56 😂

@goworge 3 года назад

@@kookokooko-xg5uo i think he is not alive.

@OptimusPasche 10 лет назад

The host here seems like a really nice dude..

@Cmillet2810 8 лет назад

did this program for a little over a month to prep for a pullup contest at my school. Got my count from 23 up to 39 reps and won the contest. Thank you for the program!!

@devvv4616 8 лет назад

this some good motivation man. ima do this for a little less over a month for sem break. hope imma improve

@Cmillet2810 8 лет назад

+Sbij Akan just be patient and stick with it, first few weeks your numbers won't go up by much but by around week 3 you'll def notice a big difference. Also make sure your eating clean, good luck!

@kasrkin110 10 лет назад

The pyramid method on day 2, is if i understand correctly, where you go the point that you cant do all the reps, then you rest, do you max and thats it? What about going all the way down after max? Like 1 2 3 4 5 6 5 4 3 2 1? At least that is the pyramid exercise that i know.

@eIvin77 10 лет назад

my opinion is that 10seconds rest in between each set is too low. i think it is better to do (1 pullup - 10 seconds pause; 2 pullups - 20 seconds pause ... n pullups - n seconds pause) what do you guys think of this?

@GeraldSoudersJr 10 лет назад

I just read an article, armstrongpullupprogram.com/, that answered that question. Like CosstaJr605 said, after you miss a set, you wait 10 seconds, then do a max rep and you are finished. Also, you rest 10 seconds for each repetition in the previous set.

@kylefishlock3898 11 лет назад

There's a reason he was called "Armstrong." ^_^

@blackcatsarenopussies 4 года назад

The program works. It is absolutely easy to follow and doesnt affect your other workout. I did the pull-ups in the morning. Afternoon usually the other workout (running or lifting weights or hiit etc). During back day i just didnt do any pull-ups or pull downs. I am 49 and started from 10 pull-ups. One month later, 20 pull-ups. Good job guys, it worked. Best part, it doesnt feel like hard work, not even breaking a sweat. It takes only a few minutes each morning

@umidontno040394 10 лет назад

don't do the same workout two days in a row.

@PermanentHigh 10 лет назад

Bull, I used to do pullups every day for like 3 weeks straight, and my lats fucking grew. Your body is designed to adapt to the efforts you make every day. I was also eating clean and napping and sleeping all the time too.

@umidontno040394 10 лет назад

PermanentHigh ok, whatever you say. they might've grown faster if you rested days in between.

@PermanentHigh 10 лет назад

Did you know that in old times, in Egypt, people were forced to work from dusk til dawn, everyday, with only one rest day. Those dudes were jacked. Your body adapts to whatever stress you put on it.

@umidontno040394 10 лет назад

PermanentHigh actually Egyptians had a lot of paid workers so they weren't "forced". also, the probably slowly worked up to being able to certain work everyday.

@austinhensley9378 10 лет назад

You can do bodyweight workouts such as pull ups push ups and dips everyday and still get stronger/bigger, but eventually there will come a time when you need to take a couple days off to recover. Your progress will halt and you will need to stop a bit or change the routine to shock your body.

@Ex0dus111 11 лет назад

Barstarzz thank you so much for showing me this, Im 4 weeks in now, and writing down my numbers every day. I went from 3 pull ups the first week (day 1, first set), then 5, then 8 and on monday I did 10. Cant wait to see how week six will be.

@gott1rott980 10 лет назад

Didn't know there was a video on this, but I used this program without the pushups when I first started doing pullups a few years ago and it took me from 3-12 at max reps in about 7 or 8 weeks. Bodyweight was 180 at the time. Then I started to plateau but adding weights helped break it. So this does work.

@oddmut 11 лет назад

I started out at 3 pull-ups max before this video. Now I'm at 50lbs weight belt doing 10 reps. I'm going for 100lbs. Appreciate the guide!

@gabrielmelendez8798 9 лет назад

What if I can not do a single one how do I start making progress?

@elitechicken13 9 лет назад

Are you over weight at all? If so, losing some weight might help. And working on upper-body strength is a good start. Like I started with curls and worked my way up to pull-ups. But, that's just my opinion, im not a professional or even close so you can ignore everything I just said.

@DennisBrok1977 9 лет назад

You can also jump up and let yourself slowly down. Traing the muscles on the way back. They strengthen and soon you will be able to pull up

@HouseMaster75 9 лет назад

Check out scooby's video about starting with pull ups. Just search for 'scooby pull ups' and you wilk find it. Don't know the exact name..

@xyz098pwn 9 лет назад

At most gyms or if you have a weight room at your school you can go to after school, they have something called assisted pull ups and dips where you can add counter weight to the machine and make it easier to do pull ups (the more weight you add on the easier) and that can get you to the point to where you can do one. If that's not an option, do something that works your biceps and lats. Those are the two main muscles engaged when doing pull ups. For biceps you can do some curls with dumb bells, which is a pretty common and easy way to get your biceps going. I'm not sure what else you can do for lats besides lat pull down or something which would be at a gym but if you can go to a gym, definitely go hit up the assisted pull up machine. It will help you a ton.

@ilovemozzarellasticks69 9 лет назад

Yep do what these guys are saying. negatives negatives negatives and youll have one in less than a week. and when youre too tired to make your negatives last more than a few seconds, just hang onto the bar as long as your hands will let you

@adec6387 11 лет назад

I did the routine for 6 weeks. I got some good size, strength and stamina gains but didn't double my single set maximum - not even close. After 6 weeks my 'training sets' went from 4-8 which is a big improvement and yes it is double... but my single set max only went from 17 to 23. It's a good routine for people who are time poor but still want to workout. Just recognise that you will also need to do something else - sit-ups, squats, etc. In the mornings I often did a push-up pyramid instead of 3 separate sets to help save time. So a good routine which would be great for anyone who can't do more than 10. Hope this helps....

@spz7798 9 лет назад

Went from 5 to 9 in 2weeks Thank you ;)

@darianmihai34 5 лет назад

This video made me fall in love with calisthenics 3 years ago!

@coldblooded40 4 года назад

darian mihai how about now are you still in love with it?

@darianmihai34 4 года назад

yes,calisthenic is my escape from real world,the place where i can be myself :)))

@BrentVIDSZ 9 лет назад

I feel so stupid for actually saying this.. I started calisthenics like one and a half week ago, and I can't even do 1 pull up --' I know I'm weak as fuck.. that's the reason why I want to do calisthenics, but I can't follow most of these guides cause they require to do at least 1 pull up... I'm doing negatives now, but I don't feel I'm getting stronger, what should I do?

@dracol 9 лет назад

Brent Belmans I think the best thing is to go to the gym and use those assisted pull up machines

@BrentVIDSZ 9 лет назад

nah, the whole point of calisthenics is not needing a gym :D but i got some weights at home, might aswell do rows

@OfficialBarstarzz 9 лет назад

Brent Belmans Hey bro, don't feel stupid. We have a beginners dvd on the website that starts you off before the 1 pull up phase. Try getting a home pull up bar and do what is called negatives. Jump up to the top position and control yourself on the way down at much as you can. Do this for reps, also just holding your self up in a isometric pull up position. It takes a lot of practice but this will get you your first pull up

@hockeydave23 9 лет назад

Brent Belmans Use an assisted pull-up machine or, if you don't have one of those available to you, purchase resistance bands you can use for pull-ups. These will do the same thing as a machine. This way you can build your strength up as you go through the pull-up movement.

@ModifyOG 9 лет назад

The thing i started doing was doing shakes, because im so skinny. I trained my ass of for 2 months and already saw good results. I gained 12 pounds in 2 months . Try to do that bro, supplements really helped me up, or just eat more proteine. :)

@yoyo510 10 лет назад

So I did this program for just a single week. I was getting pretty low numbers all throughout the week, despite having a 15-rep max in the beginning. But I kept at it and three rest days after the final training day, I got 18 pull-ups w/ less "grinding" reps. So yeah, this program worked like a charm! Thanks for the video.

@ryanreyes7240 6 лет назад

If I'm a 5 foot 110 pound 13 year old is 4 pull ups good

@tahait2258 6 лет назад

good

@dgrant5968 6 лет назад

5 ft 11 in, 160 pounds, 15 pull ups, 14 years old

@lk_ultra2901 6 лет назад

4 is not good

@joelbackman8330 6 лет назад

50 kg (110 lb) is little. It's roughly what most late teen girls weigh. At that weight 4 pull-ups is nothing special at all. I believe I could do 7 around that age (unless my memory is letting me down), and I hadn't performed a single pull-up in my life before that. At a young age a lot of kids can perform a hell of a lot of pull-ups without training. That number will, however, get lower as you grow though, unless you actively train your lats.

@playjoeyk 9 лет назад

This program works!! First week training sets total pull ups was 9. 3rd week training sets total pull ups was 34!

@Satsujiki 8 лет назад

How many pull ups do you need to at least do before starting this? I can hardly do 2 at most. Thanks !

@selvinreyes6228 8 лет назад

I haven't started this program yet, but when I first started pull ups, my initial max was 4. What I did was buy a pull up bar and hanged it on my door frame at home, and basically do 3-4 pull ups like every 20 - 40 minutes (in your case 1-2 pull ups) for the whole day almost every day. I would add them up and I would do over 80 a day, when I got better, I would go over 150 a day. As you get better you'll see yourself doing more and more reps every try. My max is 15 now and will get back at it again using this program. Good luck!

@Satsujiki 8 лет назад

Nice! I actually bought a pull up bar and I can now do 3 reps max but only once a day! How long it took you to get to 15 reps? Thanks!

@NovatusRSGaming 8 лет назад

Do push-ups too do your body can gain in size proportionally and not just focusing on one muscle set. Also, try to do 5 sets or do the pyramid like he showed in this video (1, rest, 2, rest, 3, rest, etc) and if you can, you could use lat pull downs to help build that muscle as well if you can find a gym with the machine

@fyodorkaramazov2136 8 лет назад

Deadhang, negatives pull-ups and australian pull-ups. You'll get your real first reps fast

@NBA6Fan 8 лет назад

Don't do just 3 reps and that's it. You didn't destroy muscle fibers enough with that. You need longer workout.

@TheApana 11 лет назад

I find just adding a weight belt and 3 days a week doing pull ups like normal except with added weight increases reps over time quite quickly.

@maskedartist8017 11 лет назад

I did this routine, and went from 10 pull ups strict form to being able to do 17! thanks for the advice, now to master the explosive pull-up...

@nba23tsc 11 лет назад

Thanks for the awesome program. For day 3, are we supposed to rest 60s between normal, narrow and wide pullups or only rest 60s between every rotation of the 3 different pullups? Your video shows no rest between the pullup types, not sure whether you are saving time for demo purpose or it's meant to be done like that.

@varun009 7 лет назад

Okay, so it's been a month and I've gone from being able to do 2 pullups with shit form to 4 with good form and 4 with bad form but a total of 8 in my first set today. No jumping, just a restricted range of motion. The more pullups I could do the faster my progress became. Bad form is okay, just don't stick to it.

@davidg7987 9 лет назад

Wow, literally best form I have seen on any of these, makes it look completely effortless!

@ForceOfficial 7 лет назад

*For people that aren't so damnass crazy i got a better one with better rest times here. I tried it myself and it works: Pull-Ups: (5 Days in a row, with 2 days off after) Day 1: - 5x max pull-up sets. (90sec rest) Day 2: - Pyramid Method: - 1 Pull-Up. 10sec Rest. 2 Pull-Ups. 20sec Rest. 3 Pull-Ups. 30sec Rest. etc. Until you fail a set. -> Then 10 sec rest, and do one more set of max pull-ups Day 3: - Pick a number of reps that doesn’t let you go over 9 sets: 3 sets of: close chin-up, wide pull-up, and shoulder width pull-up. - Example: 3 sets of 2x Shoulder-Width, 2x Close Chin-Up, 2x Wide pull-up (30sec rest) Day 4: - Pick a number of reps that doesn’t let you go over 9 sets: 3 sets of: close chin-up, wide pull-up, and shoulder width pull-up. - Example: 3 sets of 2x Shoulder-Width, 2x Close Chin-Up, 2x Wide pull-up (30sec rest) Day 5: - Repeat the day that was the hardest for you.

@ForceOfficial 7 лет назад

Dusan Stanic There is no difference, but thats how it goes

@adamspoors3122 11 лет назад

This is a real good little program! People don't see the point in it, but it will confuse your muscles because your training them in a way they did not expect.

@anarovsky1 9 лет назад

at school we called it "stairs". We would gather around the horizontal bar and each would do pull-ups; first - one pull-up, then, after everyone else is done - 2, and so on. Most of the guys would get out before 10 :D. I could do about 30 pull-ups in on go(now only about 20ish), but that way I could barely do 16.

@lucaswolgast5312 9 лет назад

i just wanna say thank you Barstarzz, 3 monts ago i spend a lot of my time to play videogames but after wathcing your videos im training for 4-5 days a week.i cant really do anything 'cool' liek you guys but i feel way better than befor and got some more self-esteem8sry for my bad english) :D

@FirstLast-ej1my 7 лет назад

I have a pull-up bar in the most convenient location, the place I pass by the most. I have a rule anytime I pass it I have to max out my pull-ups, no cheating. I like to start the morning by maxing out my pull-ups taking a shower and every-time I do pull-ups transition into pushups, then knee assisted push-ups. I feel like I get more out of maxing it out.

@ironkcoony 11 лет назад

try to increase explosiveness in upward movement and try to pull up as high as possible (bar to chest). In the beginning also use the momentum of your legs and check your grip, there are youtube video explaining the "special" grip for the best transition pullup > dip movement - hope that helps.

@melissareid4250 11 лет назад

Amaru...For Day 3...They basically want u to get 9 Total Sets: 3 "Regular" 3 "Close Grip" and 3 "Wide Grip" Sets. You should rest 60 seconds in-between each "Set." The number of repetitions (how many chin-ups u do each set) is left up to you. If u can't complete all 9 sets...he says u should lower your repetitions & pick a number that will allow you to complete ALL 9 sets. If you do all 9 sets with ease...he says that u should INCREASE the reps to make it more challenging. Hope this helps.

@romanzinoviev5496 11 лет назад

I had that problem 4 months ago. I was weight 120+ kg. I was just jump to make a half (jump and try to hold on as much as possible). I'm on a diet now and my weight is 95 kg(190 cm height). And i can do 5-7 pull ups. And it gets better every day.

@lockupuredaughters 11 лет назад

It depends on many other variables such as other training you do, diet and whether or not you already have size. Basically, if you have very little muscle, this on it's own can put on size however if you already have a developed body, you will need much more volume and variation in your routine to get gains. If you are already big, you could even lose size if you don't do other weight training. Either way, the main goal for this particular type of workout is functional strength

@xXKryp7onit3 11 лет назад

It depends on how hard you train. For example, endurance athletes (runners/cyclists) train almost everyday. If you need more rest (if you're sore from the day before) then take it. Some weeks, I can make all five days, but other weeks I rest on the fifth day. The first two days aren't physically draining either, it's really only the training set days that wear you down.

@chipojo2008 11 лет назад

Im leaving to bootcamp on january. My pull ups are rarely over 10. Im gonna try this out and give you some feed back. Thanks for the video!

@sacrotos 11 лет назад

I do push ups 3-6 times a day everyday and it's enough workout for me, quickly climed from 15 pull ups to 50, just a small effort and it takes you 30minutes or less a day, the time between rests are sometimes 90seconds and other times many hours and i still get muscle mass.

@johnp6295 9 лет назад

On day 2 you should rest 10 seconds for each repetition in the previous set. So if you did 5 reps you should rest 50 seconds before doing 6 reps. After you've done 6 reps you should then rest 60 seconds before doing 7 reps etc.

@Pimpirim1 10 лет назад

I have been using this program for a 13 weeks my pull ups increased from 8 to 25 in one set

@omgitzcarlos8125 11 лет назад

This guys form is smooth. It's fun to watch.

@schnozza132 11 лет назад

It depends on your grips. If you just want the bigger back have your grips the same as his at 1:30. The wider than that you go the more focus is put on your lats. The close grip one he does is more bicep...but all of these will use your biceps a bit

@gover222 10 лет назад

I think ''the days'' means the times you do. One day means the first time, and two means the second time you go to do it. So you should depend on your muscle's recovering. It's just like Push-up. When you first time do Push-up, you have to go through about 2~3 days muscle soreness. Just make sure you have enough rest.

@thorham1346 8 лет назад

These guys make it look so easy.

@gaylenkuehl2380 8 лет назад

I more than doubled my pullups in 5 weeks, by following this program.

@wellsurefolks5006 7 лет назад

Best video on pull up increasing. Really know what your doing. Thank you.

@xXKryp7onit3 11 лет назад

It's not any number you want. You have to figure out how many reps to do per set so that you can do a total of 9 sets with a minute rest in between. For example, I started out being able to do 8 pull-ups so I chose to do 2 pull-ups per set. If you can do more than 9 sets, than increase your reps per set for the next week.

@deanlgj9073 11 лет назад

Yes, this is absolutely normal. The reason being is you dont rest enough in between sets that make your energy in your body dropped. Dont worry, this training is meant to increase your pull up number by the end of the whole program. Hence, you just have to train hard and then rest 2 days later on. You will notice some huge difference with ur pull up strength, provided that you sleep well and eat well.

@electricianron_New_Jersey 10 лет назад

I do at least 20-30 pull ups every day as a warm up at the gym but I want to do more for more gains!

@Laurian21 9 лет назад

i smile when i see people that say they suck at pull ups (when they can do like 5-10). most people can barely do 1-2 if that and by most i mean average people who aren't overweight just your average guy who doesn't work out

@marzbite 11 лет назад

first time I see somebody do pull ups correctly, thx

@00LVI 8 лет назад

Man, this guy worked out 5 days straight. props bro!

@Graphicationed 10 лет назад

what i do every other day is a pyramid (going up and down the numbers (1,2,3,4,5,6-6,5,4,3,2,1) of 6 grips (starting with wide pull-ups to close to normal, then wide chin-ups to close chin-ups to normal chin-ups) every two or so weeks i add 1 more number to the pyramid so i still get to challenge myself. doing this with only 1 min rest between grips and minimum rest between pull-ups. i try not to get more than 10 sec rest if I have to. this method takes a lot of time too, could go on for an hour or more depends on your rest. another way to challenge yourself is to do pyramid dips on straight bar instead of rest between pull-ups, doing the same amount of dips as the pull-ups (for example 1 pull-up > 1 dip, 2 > 2, 3 > 3, and so on)

@Graphicationed 10 лет назад

Jacob Levin 😁😁 💪

@stankang6096 11 лет назад

Thanks i was really confused because this guy explained all other exercises with details but the 3rd exercise got me thinking :P

@BritRael 9 лет назад

Very impressive :) Never heard of muscle-ups before. Tried them today and failed miserably! :) Watching this vid again, I see you're pulling up fast to get the transition from pull to push, so I'll try that next time. Thanks for posting!

@bartekpatynowski7890 11 лет назад

6 weeks my record jump to 19 reps ! Thanks ,super training !

@phosss 10 лет назад

Bartek a jak wygladał Twoj dzień 4? bo mam watpliwosci czy powtarzac ten sam uklad roznych uchwytów z dnia 3, czy robic 9setow normalnych podciagniec.

@bartekpatynowski7890 10 лет назад

Ja robiłem 9 setów normalnych podciągnięć :)

@robertmielniczuk4153 9 лет назад

If someone could explain day 3 and 4 I'll be very greateful :) Which option is correct for day 3 : 3 pull ups + 3 close chin ups + 3 wide pull ups 60 sec rest 3 pull ups + 3 close chin ups + 3 wide pull ups 60 sec rest 3 pull ups + 3 close chin ups + 3 wide pull ups? Or 3 pull ups rest 60 + 3 pull ups rest 60 + 3 pull ups rest 60 3 chin ups rest 60 + 3 pull ups rest 60 + 3pull ups rest 60 3 wide pull ups rest 60 + 3 wide pull ups rest 60 +3 wide pull ups ? And day 4: How many sets I should do (9 ??) and how handle the bar (which option)? in each set should it be the same amount of reps ?

@JB4375 11 лет назад

More from llarcon2ll's "All You Need To Know" series: 1. Boxing: Get off your butt and start punching stuff. 2. Skiing: Get off your butt and point your tips downhill Do us all a favor and please post a video so we can see your awesome physique and workout methods.

@shinobijutsu4315 8 лет назад

You guys have the core strength work outs on here

@randy7512 8 лет назад

Love it going to start working out again first thing in the morning push-ups max 3 reps everyday

@coldblooded40 4 года назад

Randy Urton did you ever start?

@Gooseman2k2 11 лет назад

Your Resting technique is Quite advanced!

@SpiCYTaC0 9 лет назад

day 3's training sets were a little unclear to me. so based on his example, he'll do 1 set of 4 reps of normal grip, followed immediately by 1 set of 4 reps of close, followed by 1 set of 4 reps of wide, and that entire sequence will count as 3 sets. so therefore you do that sequence 2 more times with 60 seconds rest to make 9 total sets? what do people think?

@TheFigglet 9 лет назад

Your supposed to pick a number of pull ups you think you can do for nine sets For instance do five. Then all the stuff wait. Then all of it again with just five

@SpiCYTaC0 9 лет назад

figgleton yeah i know how you have to pick a number you're comfortable with but what i really wanna know is what exactly is counted as 1 "set", before you rest 60 seconds.

@HenningBlomGEPD 9 лет назад

Marcus Wellz Im pretty sure its like this example: 6 pull ups (rest) 6 pull ups (rest) 6 pull ups (rest) 6 chin ups (rest) etc

@JoshuaLoveofficial 9 лет назад

Marcus Wellz Yeah its not clear to me either. I tried doing the 6 rest 6rest method but not sure. In the video he does them right after each other, which I am going to try today. So I'll try 6-6-6 rest 60 sec and then do it two more times. Let me know if anyone on here has made it clearer. Thanks

@SpiCYTaC0 9 лет назад

Joshua Love yeah i'm fairly certain that's how you do it. i've been doing it like that and it feels good. based on ed's example i don't see any other valid way of interpreting it.

@learnerlearns 11 лет назад

Good comprehensive routine. Good demonstration too.

@jcruz3634 9 лет назад

Washington Heights...My cousin and I use to go do pull ups there. Good routine. Keep up the good work.

@sabahudincerimovic8372 7 лет назад

You make pull ups look so easy to do!

@andychanny 9 лет назад

Dude, you make it look so easy!

@man1192803 9 лет назад

I like Barstarzz but this routine is not for beginners... If I do the Day 1 routine, which I can barely manage, my muscles are so sore the next day I need at least 3 days to recover. Do you guys at Barstarzz EVER have muscle soreness?

@creamychoclatelobsterwarri979 10 лет назад

I know alot of pros will argue with me but i do not like all the resting, You can rest when you go to bed. You got to go all out or do not go at all.

@BulletHead302 11 лет назад

When I first watched this video I was doing 6 pull ups max, now three weeks later I'm doing 11. Aiming for 20 before marine corp bootcamp.

@MCGriefTime 11 лет назад

3 sets of normal pullups, 60 seconds rest between each set then 3 sets of underhand grip (chinups), 60 seconds rest between each set then 3 sets of wide grips 60 seconds rest between each set

@Ulvi1993 5 лет назад

This tips also works BUT Guys if you want to do more pull ups then keep doing pull ups everyday.If you can do only 1 pull ups then do 10 sets or more pull ups with rest time.Will increase.have to increase.Sorry for my English.

@Dan0101010101010 9 лет назад

fantastic idea, thanks for bringing it to us and demoing so well

@server2go 11 лет назад

thanks a lot for your reply,but i tried already,i am currently just doing pushups as much as i could everyday to increase my chin ups and pull ups.

@Jamesmarkland 8 лет назад

Day 2 your supposed to rest 10 seconds per pull up done. So 1 10 seconds 2 20 seconds etc.

@kozelazazel 11 лет назад

Good job my friend! I really like your ideas. Keep work out. I'm with you!

@Betonolom 11 лет назад

Interesting program, I think it's worth trying. Clear instructions, no bullhit. From Russia with respect)

@Danofstockport 8 лет назад

5 Days consecutively stressing one bodypart? Doesn't that hinder recovery? Surely training every other day would be better? Have any of you tried that? I tried the 5 days straight and did it for 2 weeks before suffering severe pain in my elbows (golfers & tennis elbow). Mind you, I am 53, maybe age hinders recovery a little.

@MrVozo 6 лет назад

Guys, definately try this stuff and stay consistent, increased my max from 12 to 17 in almost 3 months of doing this shit, missed 1 day

@kaidrewer5338 9 лет назад

Did someone try it? I´m interested if it works... Sounds good to me because every time I´m in the gym I start with 3 sets of pull ups, with as many reps as possible. And so far I increased from 12 to 22 in the first set.

@My1way1on1a1highway 11 лет назад

Very balanced programm! I will go for it!

@AramDovlatyan 11 лет назад

Thank you making a video about this program, I can't wait to start!

@coldblooded40 4 года назад

Aram Dovlatyan did you start yet?

@Scott-vd2le 6 лет назад

Will you keep training the next day if you feel soreness one your shoulder after training? Would you please do a video for stretch after pull-ups? Thanks !

@texasjmd 7 лет назад

I did this for 6 weeks and did not see any improvement on my max reps. I did see improvement on the pyramid and work sets though. Max reps stayed stuck at 10. I've since moved to using the system Stew Smith recommends. Doing 3 days a week. I have improved max reps with it to 12. I weigh 220, so I'm fighting an uphill battle. Lol.